There are a number of exercises that target your butt.
There are many exercises that target the butt. While it's impossible to work one muscle in complete isolation, there will always be synergist, or supporting, muscles engaged in a movement; you can certainly target an area very specifically. To get the best results for your butt, it's a good plan to mix and match from the following types of exercises.
The Big Lifts
Using two of the weighted exercises known as the "big lifts" is a good way to target the butt -- also known as the gluteus maximus or glutes. These are the deadlift and the squat, along with each of their variations, which includes Romanian deadlift, sumo deadlift and stiff-legged deadlift. Squat variations include box squats, sumo squats, hack squats and single-leg squats. Both these options target the gluteus maximus specifically, while also engaging the muscles that make up the rest of the glutes: gluteus minimus and gluteus medius.
Take The Supplements
There are many supplemental weight exercises that will also target the butt. These include lunges -- particularly walking lunges, reverse lunges and single-leg split squats, hip thrusters, step-ups, sled pushes and bent-knee good mornings. To get the best results, use a combination of these exercises in your workouts. Do three to four sets, choosing weights that will allow you to do at least eight repetitions per exercise, but no more than 12. If you can easily do 12 reps, increase the weight until it is challenging. Just be sure that your form is always correct before increasing the weight to avoid injuries.
Move Your Body
There are also many bodyweight movements that will target your glutes. Again, squats are a good option, and they have a few variations: depth squats, single-leg squats, jump squats and pause squats. Single-leg movements are also effective: single-leg deadlifts, single-leg glute bridges, and single-leg planks. Other exercises to include are skater lunges, kickbacks, toe touch jacks, side-lying hip raises, step ups, and box jumps.
Sprinting, particularly uphill or on stairs, will contribute significantly to glute development. Sprinting builds lean muscle mass while reducing body fat -- the perfect combination when it comes to toning up your backside. Find a big hill or flight of stairs, and run to the top as fast as you can. Walk back down to recover, then repeat. You should start out doing eight to 12 rounds, until your fitness has increased to the point you can add more rounds. Be warned: uphill sprinting is very challenging, and should only be done two to three times per week in order not to burn out your central nervous system.